WOD 11-30-15

Work Capacity (5-5-5)

Warm: 3 rounds: 10 shuttle runs, 10 sit-ups, 5 chin ups, 5 dislocates

5 RFT: 10 sdhp (75/55), 10 jumping lunges

-rest 2 min-

5 min AMRAP: Max KB swings (53/35), 10 pushup penalty

-rest 2 min-

ETOT for 5 min: 2 burpees, 1 suicide

FIRE SET: 10 hip raises, 10 oblique raises (each), 10 hollow rocks, 10 weighted good mornings

WOD 11-27-15

Warm: 4 rounds: 10 lunges, 10 pushups, 10 situps, hip flexor stretch

20 min AMRAP: 10 hang cleans (115/75), 10 push presses (115/75), 10 box jumps (24/20), 10 shuttle run (20′)

2 rounds Jane Fonda’s, shoulder hand jobs

WOD 11-25-15

Work Capacity

Warm: 10 shuttle runs, 10 mtn climbers, 5 chin ups, 5 dislocates

10-9-8-7….1: Ball Cleans (20/14), situps (x2)

-rest 4 min-

10 min AMRAP: 5 pull ups, 10 dips, 15 pushups

LB Complex

WOD 11-24-15

Warm: 4 rounds: 10 pushups, 10 situps, 10 squats, 5 shoulder dislocates

1 RM Bench Press

6×2 Bench Press, frog stretch

5×4 Clean and Press, 6 upright rows, hamstring stretch

6×8 Box Squats, 4 box jumps, pec/lat

WOD 11-23-15

Work Capacity (5-5-5)

Warm: 3 rounds: 10 good mornings, 10 pushups, 10 squats, child’s pose

7 RFT: 5 deadlifts (115% bw/85% bw), 5 pull ups, 1 suicide

-rest 2 min-

5 min AMRAP Turkish get ups

-rest 2 min-

5 Rounds: 15 burpees, 30 sec rest

FIRE SET

4 rounds: 10 hollow rocks, 10 oblique raises (hbd), 10 slashers, 1 min superman

WOD 11-20-15

25 min AMRAP*

7 burpees, 10 shuttle runs, 10 bag toss over shoulder (60/40), 7 dips

* with a 20# weight vest if you have one*

FIRE Set:

4 Rounds: 10 hanging hip raises, 10 hollow rocks, 10 Russian twists (15/25), 10 banded good mornings

WOD 11-17-15

Strength

Warm: 4 rounds: 10 squats (95/75), 5 chin ups, 10 good mornings, pigeon stretch

1 RM back squat

6×2 back squat (85% 1 RM), child’s pose

6×5 weighted pullups, 5 DB flies, frog

6×5 Mr. Spectaculars, 2 jumping lunges (each), pec/lat

WOD 11-13-15

Work Capacity

Warm: 4 rounds: 10 lunges, 10 good mornings, 10 dips, 5 shoulder dislocates

5 min AMRAP: 5 DB shoulder presses (30/15), 5 curls (30/15), 10 DB squats (30/15) *5 pushup penalty for putting the DBs down

-rest 2 min-

5 min AMRAP: 10 lunges (each), 10 dips, 5 pushups

-rest 2 min-

5 min battle ropes

FIRE SET

4 rounds: 10 situps, 1 min plank, 10 keg lifts (alt sides), 10 FDBE

WOD 11-10-15

Happy B-Day Marines!

Strength

Warm: 4 rounds: 10 hang clean & press (665/35), 10 pushups, 10 sit-ups, hip flexor

1 RM hang clean & press

5×2 hang clean & press (85% 1 RM), hamstring stretch

6×5 dead lift, 2 broad jumps, pec/lat

6×8 DB bench press (neutral grip), 8 DB rows (each), pigeon stretch

WOD 11-09-15

Work Capacity (10-10)

Warm: .5 mile run, then 2 rounds 10 pushups, 10 sit-ups, hip flexor stretch

EMOM (Every minute on the minute)

10 wall balls, 5 box overs

-rest 5 min-

10 min AMRAP

10 squats, 5 burpees, 100 ft bag carry (80/60)

-rest-

FIRE Set

4 rounds: 10 eagle situps, 30 sec side plank (each), 10 keg lifts (alternate sides), 10 good mornings